Monday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ on the Bike

2 SETS

50′ Crab Walk

5 Ring Rows

5/5 DB Single Arm Cross Body DL

5 Pike 2 Push-Up

10 Glute Bridge-Ups (:01 Pause at the Top)

Skill

Warm-up (No Measure)

3 rds

3 strict banded ring pulldowns

3 russian dips

3 banded transitions

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up

MIN 2 – 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Deadlift (275/185)

7 Burpee Pull-Ups

21 Box Jump (24/20)

RX+ (295/205), Ring Muscle-Ups

Time cap: 15:00 min

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
Stimulus:

Workout — Max 4:00 per round, looking for a solid finish around 3-3:30. We want to see the HEAVIEST pull possible while not having any compromises in the back position. For the MU, the reps should be done in bigger sets…these need to go fast (1:00-1:30 or less). For the BJ, step-down is required. Overall, we are looking at 11-15 mins